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Exercise 1338 · REF d7z1Y7V

Exercise Ball Hug exercise animation

Exercise Ball Hug

Category
Back
Target
Spine

Hugging a stability ball to the chest and rolling or curling the torso around it trains the chest and shoulders isometrically while also demanding core control to keep from rolling off. It's a light, mobility-oriented movement rather than a strength builder — more useful as a warm-up or between-set reset than as a main lift.

How to Do the Exercise Ball Hug

  1. Sit on the stability ball with your feet flat on the ground and your back straight.
  2. Hold the stability ball with both hands, hugging it close to your chest.
  3. Engage your core muscles and slowly lean back, keeping your back straight and your feet planted on the ground.
  4. Continue leaning back until you feel a stretch in your back muscles.
  5. Hold the position for a few seconds, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Exercise Ball Hug primarily targets the Spine, with Shoulders as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

Don't have stability ball? These target the same spine with different equipment.

Hyperextension Hyperextension Body Weight · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Exercise Ball Hug work?
The Exercise Ball Hug primarily targets the spine, with the shoulders and chest assisting.
What equipment do I need for the Exercise Ball Hug?
The Exercise Ball Hug is done with a stability ball.
What's a good alternative to the Exercise Ball Hug?
If you don't have access to a stability ball, the Hyperextension targets the same spine using body weight instead.